Healthcare (Commonwealth Union) – The mango is known to be a delicious nutrient filled fruit across many centuries. Packed with nutritional goodness that include Vitamin A, Vitamin C, Vitamin K, Potassium, Beta-carotene, Folate, Choline and Magnesium.
Mangoes are usually seasonal and in many parts of the tropical world they grow in abundance for around 3 to 4 months each year. The different varieties of mangoes across the globes have always sparked a frenzy. A vast variation in prices for a wide variety of mangoes where prices can begin from under US $0.50 and even up to one of the most expensive mangoes such as the Miyazaki mango which can go up to US$4,000.
Researchers have given mango lovers an additional reason along with its delicious taste and well-known nutrients in relation to diabetes.
Almost a 100 million adults in the United States are living with prediabetes and many more across the world. Hence the idea that a tropical fruit could help lower their risk of developing diabetes might sound unbelievable. Tropical fruits can contain anywhere from 10 to 50 grams of sugar, with mangoes ranking toward the higher end, which might make them seem like an unwise snack choice at first glance. However, research by clinical nutrition expert Raedeh Basiri suggests that mangoes—despite their relatively high sugar content compared to many low-sugar snacks—may actually provide protective benefits for those with prediabetes.
Basiri is a clinical nutrition scientist whose expertise lies in personalized nutrition strategies and the application of new technologies—like continuous glucose monitoring—to support people with prediabetes, diabetes, and metabolic syndrome. Her research blends randomized controlled trials with large-scale data analysis to explore how whole foods and overall dietary habits influence insulin resistance, blood sugar regulation, sleep quality, and both mental and gut health.
“It is not just the sugar content that matters, but the overall food context that matters,” explained Basiri, who serves as assistant professor in George Mason’s Department of Nutrition and Food Studies. This study is the first long-term clinical trial to demonstrate both metabolic and body composition benefits of mangoes in prediabetes.
It was indicated that in short, it’s not just about the sugar—it’s about the whole food. The natural sugars in mangos and other fruits come packaged with fiber, vitamins, and nutrients that provide extra health benefits. By contrast, foods with added sugars, like many breakfast cereals or even so-called low-sugar snacks, often lack these nutrients and may actually raise the risk of diabetes.
“The goal is to encourage people to include whole fruits, like mango, as part of healthy eating behaviors and practical dietary strategies for diabetes prevention,” explained Basiri. “Individuals at high risk of diabetes should not only focus on the sugar content of foods, but on how sugars are delivered.”
Basiri and her colleagues divided participants into two groups: one group ate a fresh mango each day, while the other consumed a low-sugar granola bar daily. Over a six-month period, the researchers tracked blood glucose levels, insulin response, and body fat.
By the end of the trial, results showed that the mango group—despite the fruit containing 32 grams of sugar—experienced better outcomes than those eating the granola bar, which had just 11 grams of sugar. Participants who ate mangoes daily demonstrated improved blood sugar regulation, greater insulin sensitivity, and reductions in body fat.
The study, titled Daily Mango Intake Improves Glycemic and Body Composition Outcomes in Adults with Prediabetes: A Randomized Controlled Study, was published in Foods in August this year.
Funding came from the National Mango Board. The researchers reported no additional conflicts of interest, noting that the funders did not influence the study’s design, data collection, analysis, interpretation, or publication.
